Routine thread
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There was none in the catalog
Rate my brosplit
xxAxxBC
A legs and chest :
3×8 bench press
3x8 incline bench press
3x8 decline bench press
3×8 dumbbells fly
5x5 squat
3×5leg curls
3×10 calve press machine
B back and shoulders:
3x8 pulldowns
3x8 rows
3xF pullups
3x5 deadlift
3x8 dumbbell front rise
3x8 dumbbell side rise
3x8 OHP
3x8 shrugs
C biceps and triceps:
3x8 dumbbell curls
3x8 barbell curls
3xF chinups
3x8 French press
3xF dips
15 minute ABS at the end of an workout and 30 min cardio (running) on rest days
M-Legs/Shoulders:
4x5 barbell squat
4x5 dead lift
4x5 leg press
4x5 Romanian dead lift
1x6 military press
4x5 military press, (drop set just the bar on last set to failure)
T- Back/Chest
Pull ups 4 sets to failure with 2 minutes rest
4x5 bent over barbell row
4x5 barbell shrug
1x5 ez bar curl close grip
3x3 ez bar curl close grip
4x5 bench press
4x5 incline bench
4x5 close grip bench
4x5 dumbbell fly, last rep drop half of weight and reps to failure
Thurs- Leg hypertrophy
4x10 squat
4x10 Romanian dead lift
4x10 leg press
4x10 calf press on the leg press
4x10 leg extensions
4x10 seated calf raises
4x10 barbell shoulder press
4x10 side lateral raise
4x10 dumbbell shrug
Fri- back hypertrophy
4 sets of pull-ups to failure
4x10 bent over barbell row
4x10 v bar pull-down
4x10 one arm row
4x10 seated cable rows
4x10 curls
4x10 hammer curls
4x10 barbell shrug behind the back
Caturday- Chest hypertrophy
4x10 flat bench
4x10 incline bench press
4x10 decline bench press
4x10 incline dumbbell fly
4x10 close grip barbell bench press
4x10 skull-crusher
4x10 triceps push-down w/rope attachment
last set drop the wait rep to failure repeatedly
A
4 x 5 OHP
4 x 5 HB Squat
3 x 8 side raise
3 x 30 light calf raise
3 x 8 front raise
B
4 x 5 Bent over BB row
4 x 5 wide grip lat pull down
3 x 8 cable rear delt fly
3 x 8 DB preacher hammer curls
3 x 8 shrug
C
4 x 5 dead lift
D
4 x 5 bench press
4 x 5 DB incline press
3 x 8 cable pec fly
3 x 8 bent over cable skull crushers (not sure what to call them)
ABxCxDx
How shitty?
The gains have been decent.
>>35198203
>>35197868
Not an expert on the rest but you guys should read about calf stimulation.
My findings are that they are a fairly unique muscle group and respond to light, super high rep sets.
>>35198345
i have seen some stuff like this:
even pointing them in different directions and whatnot.
10 reps with 10 seconds rest.
9 reps with 9 seconds of rest.
8 reps with 8 seconds rest.
7 reps with 7 seconds rest.
6 reps with 6 seconds rest.
5 reps with 5 seconds rest.
4 reps with 4 seconds rest.
3 reps with 3 seconds rest.
2 reps with 2 seconds rest.
1 rep.
A Chest/Tri/Shoulders
3x10 Bench Press
3x10 Incline DB Bench press
3x10 Cable Lat pulldowns
3x10 CGBP
3x10 Dips
3x10 OHP
3x10 Shoulder Raises
3x10 Seated Tricep extensions
3x12 Ab crunches machine
3x12 Calf raises
B Bi/Back/Legs
3x10 Squat
3x10 Deadlift
3x10 Leg Press
3x10 Bent over row
3x10 Pull ups
3x10 BB Curls
3x10 Incline Alternating DB curls
3x10 Hammer curls
3x10 Shrugs
3x12 Calf raises
ABxABxx
>>35198345
I do BB calf raises x 15 and superset bodyweight calf raises x 30 for 2 sets at the very end.
>>35198317
You could be putting yourself at a greater risk for injury by doing the deadlifts after your workout B. If your back is already trashed, you might not be as able to maintain good form. Just my experience with it. I prefer doing my deadlifts in the beginning of the week.
>>35198402
>4 compound exercises on 1 day
>2 of them are squat and diddylift
Jesus fuck anon
AxBxAxx
BxAxBxx
Day A
Front Squats 5x5
Bench Press 5x5 SS Chest pullover 3x8
Bent Over Row 5x5
Barbell Shrugs 3x8
Deadlifts 1x5
Incline dumbbell curls 3x8
Planks
Day B
Squats 5x5
Deadlifts 1x5
Overhead Press 5x5
Pull-down 5x5
Lateral raises 3x8 SS Face pulls 3x8
Close grip bench press 3x8
Planks
>>35198416
thanks anon.
I'll try AxCxBDx
Every rep, explode up, 5 count down. Every move, 1 set, goal of 40 reps. If you hit all 40, add 5 pounds next time.
A:
Deadlift 1x40
Yates row 1x40
Pulldown 1x40
Barbell shrug 1x40
B:
Bench 1x40
Ab wheel 1x40
Wrist roller 1x40
C:
Squat 1x40
SLDL 1x40
Calf raise 1x40
OHP 1x40
Lat raise 1x40
>>35198437
Do I need to change something up? I havent injured anything yet. I hope not too, but I do alot of exercises because I don't like going to the gym for just an hour or less, I usually stay for about almost 2 hours.
>>35198460
What the actual fuck?
>>35198466
I mean, just given the way the human body works it seems impossible for you to be giving those later exercises a proper effort after those enormously taxing movements at the beginning (though, compounds should be at the beginning).
>>35198437
Can I get a hat wobble?
>>35198539
second that
A.
5x5 back squat
5x5 Chinups/pullups
5x5 dips/bench press
2x10 barbell curls
2x15-20 calf work
2x10 wrist work
B.
5x5 Front squat
5x5 rows
5x5 press
3x5 deadlift
2x15-20 calf work
2x10 wrist work
AxBxAxx
BxAxBxx
3x5 and 5x5 sets have 1st set at 60% and 2nd set is at 80% of working weight.
Thinking of adding ab work at the end of both days. Cardio twice a week on off days.
Monday Heavy Lower Day:
Squat 3 sets x 6 reps
Deadlift 2 sets x 6 reps
Romanian deadlifts 3 sets x 8-12 reps
Front squats 3 sets x 812 reps
Hyperextensions 3x 10
Dumbbell curls 3 sets x 8-12 reps
Tuesday Heavy Upper Day
Bench Press 3 sets x 6 reps
Weighted Pull-ups 3 sets x 6 reps
Military press 3 set x 6
Dumbbell row 3 set x 6
Incline dumbbell press 3 sets x 812 reps
Face pulls 3 sets x 812 reps
Thursday Control Lower Day
Pause Squat 6 sets x 4 reps
Pause Deadlifts (pause right after weight comes off floor) 3 sets x 4 reps
Romanian deadlifts 3 sets x 8-12 reps
Front squats 3 sets x 812 reps
Hyperextensions 3x10
Weighted Chin-ups 3 sets x 8-12 reps
Friday Control Upper Day
Spoto Press 6 sets x 4 reps
Paused Dumbbell row (pause at full contraction) 6 sets x 4 reps
Military press 3 set x 10
weighted pull-ups 3 set x 10
Incline dumbbell press 3 sets x 8-12 reps
Face pulls 3 sets x 8-12 reps
Rate lads, switching from SL after progress slowing a lot. Is this enough frequency for each body part?
>>35198552
Your sequence is almost ready, Paul.
>>35198203
Also would like to add that I mountain bike on sunday nights, so I do have a bit of cardio in there. Although I just focus on getting stronger.
>>35198539
Should I cut down reps and sets or take out specific lifts on certain days?
Personally I don't feel dead after moving on to the next movement.
>>35198605
Yea I'd say three distinct days at a minimum.
>I don't feel dead after moving on to the next movement
If you're not tired as ever loving fuck after 3 x 10 squat AND dead lift, something is wrong.
>>35198621
Well after the dead's, Im rolling off the P-WO, My legs are crying at that point and the leg press set's have me praying to all the god's under the sun. But am I to the point of exhaustion where I can't even move without pain? No.
What should I split up? Instead of the AB deal, should I just do AxBxCxx?
Thanks for advice too brah
I dont know where else to post it so i will try here.
will running Texas method with some high rep accessories elicit hypertrophy? I did greyskull and got great strength gains, now im on Lyles and still getting some strength gains but noticing the mass increases too.
tldr will running the texas method get me (upper body specifically) big?
